CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats

2 Minutes – Calf and Ankle Stretches and Hip Mobility

2 Minutes – Hamstring Activation (Band hamstring extension, good mornings, band hamstring curl, pvc/barbell RDL’s)

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

100ft Single Arm Farmer’s Carry (50ft Left/50ft Right)

10 Single Leg Band Hamstring Curl

10 Monster Band Glute Bridges

10 Goblet Squats

Back Squat (5×2)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Back Squats (Begin at 75-80% and build to a peak set of 2 for the day)

Metcon (Time)

For Time:

50 Wallballs (20/14)

10 Burpee Pull-ups

50 Wallballs

10 Burpee Pull-ups

50 Wallballs

*RX burpee pull-up is 6” above reach

RX+ 10 Burpee Muscle-ups

Buy-Out

3×8 RDL @ 50-60% of todays heaviest back squat